How Much Protein Do You REALLY Need To Build Muscle?

10 Oct 2024 · 1 min

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1:00

In this concise fitness advice segment, the speaker explains that most people only need about 0.7 grams of protein per pound of body weight to support muscle growth—e.g., a 175‑lb individual would require roughly 130 g of protein. For those who are overweight, the recommendation should be based on the desired (goal) body weight rather than current weight. While consuming more protein beyond this threshold is possible, it offers no significant additional benefit and can inadvertently reduce carbohydrate intake. The speaker emphasizes that carbohydrates are the primary fuel for muscle work; insufficient carbs impair workout performance, limiting the ability to lift heavy weights or train to failure, which in turn hampers muscle gains. The key takeaway is to meet the protein target without over‑consuming it, ensuring enough carbohydrates are included to sustain effective training.

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You might be eating too much protein, and it could be the reason why you're not building muscle. Research shows you really only need 0.7 grams of protein per pound of body weight. So that means if you weigh 175 pounds, you really only need around 130 grams of protein. And if you're overweight, you would use your goal body weight instead of your current body weight. Once you've hit this mark, you can eat more protein, but there's no major benefit to it. There could be one Major drawback. You might not be eating enough carbohydrates to build muscle. Carbs are your muscle's main source of energy for your workouts. Not eating enough carbs is going to hinder your workout performance. You won't be able to lift as heavy. You can't push yourself as close to failure, resulting in you not building as much muscle. You want to make sure you're eating enough protein, but don't eat so much that you slack on your carbohydrates.